Exercise and nutrition are the foundation of thriving through perimenopause and beyond. But for many women, targeted supplements can provide the extra support needed to protect muscle, brain, and overall vitality. At MobiGym, we focus only on science-backed supplements that complement training and lifestyle — no fads, just proven strategies for healthspan.
Key Supplements for Women in Perimenopause
1. Creatine
- Supports muscle strength, bone health, and cognitive function.
- Especially powerful when paired with resistance training.
- Studies show improved power and bone geometry in postmenopausal women taking creatine plus exercise.
- Bryan Johnson’s protocol includes 5 g creatine daily as a foundation for longevity.
2. Omega-3 Fatty Acids
- Anti-inflammatory and cardioprotective.
- Linked to improved brain function and reduced risk of heart disease after menopause.
- Best sourced from high-quality marine oils, ideally tested for purity.
3. Extra Virgin Olive Oil (EVOO)
- Rich in polyphenols and oleic acid, linked to reduced inflammation and improved longevity.
- A cornerstone of the Mediterranean diet, supporting both heart and brain health.
- At MobiGym, we provide clients with access to high-polyphenol EVOO.
4. Vitamin D & Calcium
- Critical for bone density as estrogen declines.
- Low vitamin D levels are associated with higher fracture risk.
5. Protein Supplements
- Most women don’t reach optimal protein intake (1.2–1.6 g/kg/day).
- High-quality whey or plant-based proteins help preserve lean mass.
Why Supplements Work Best with Training
Supplements are not magic pills — their benefits multiply when combined with exercise and healthy living. For example:
- Creatine + resistance training = stronger, denser bones.
- Omega-3 + aerobic exercise = better brain and cardiovascular outcomes.
- EVOO + strength training = reduced inflammation and improved recovery.
The MobiGym Approach
We guide women to supplement with purpose:
- No unnecessary products.
- Only evidence-based, high-quality sources.
- Personalized recommendations based on testing (BIA, Omega-3 Index, biological age).
Takeaway
Supplements can be powerful allies during perimenopause — but only when they are science-based, high-quality, and combined with the right training program. At MobiGym, we integrate exercise, nutrition, and supplementation to help women protect their strength, brain, and vitality for decades to come.
💡 Call to Action: Want to know which supplements fit your unique needs? Book your free introductory session at MobiGym and let us design your personalized longevity strategy.
References
- Propst, D. Creatine Across the Female Lifespan. (2025).
- PubMed. Resistance Training + Creatine in Postmenopausal Women. Link
- PMC. Creatine and Women’s Health Applications. Link
- MobiGym Blog. Unlock the Secret to Longevity with High-Quality EVOO. Link
- ScienceDirect. Nutrition and Menopause. Link
